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Everything posted by maccaz

  1. maccaz 2018 prep log

    W28d2 squat 200 x 4 222.5 x 4 pb 200 4x4 rdl 3x8 leg press 230 4x15 leg extensions x lots ham xurls x lots
  2. maccaz 2018 prep log

    New year new journal Last year was very good. Put approx 205kg on my total and gained 30kg body weight. My current best lifts are 230/125/242.5 This year I want to get much stronger of course but also leaner. I got too fat last year and am sitting at 112kg morning weight would guesstimate in the high 20%s. I want to be 15% bodyfat or less Iv always been quite slack with diet just through lack of will, i know how to diet just dont do it. So now il try be much better at it. Strength is still big priority but getting leaner is now close runner up. They are probably a bit counter productive to each other so it is going to be difficult but im ready One number i have in mind which im unsure how realistic will be is to total 6.5x bw. So 650 @ 99.9
  3. maccaz 2018 prep log

    W28d1 pulldown 4x10 cable row 4x10 machine row 4x10 Straight arm pulldown 4x10 curls squats tomorrow, one more heavy week, then deload for a week in Bali
  4. maccaz 2018 prep log

    W27d5 cg bench 97.5 4x10 side raise 4x10 face pull 4x10 lots of arms
  5. maccaz 2018 prep log

    W27d4 deadlift 212.5 5x4 good morning 120 3x8 leg accessory shit
  6. maccaz 2018 prep log

    w27d3 last night bench 112.5 5x4 spoto 90 4x10 machine press 90 x 10 70 4x10 fly 5x10 lots of triceps
  7. maccaz 2018 prep log

    w27d2 very good session in mates home gym squat 200 x 8 pb high bar 105 4x12 rdl 120 4x10
  8. maccaz 2018 prep log

    w27d1 pulldown 4x12 cable row 4x12 machine row 5x12 straight arm pd 5x10 lots of biceps squat amrap at 200kg tomorrow, keen.
  9. maccaz 2018 prep log

    w26d5 yesterday deadlift (meant to be amrap) 200 x 5 (nose popped and distracted me so started over) 200 x 8 pb good morning 100 3x8 leg ext 4x12 ham curl 4x12 back ext 4x12
  10. maccaz 2018 prep log

    W26d4 cg bench 95 4x10 side raise 4x10 Lots of arms
  11. maccaz 2018 prep log

    Haven’t been posting. Saturday was w26d1, back and biceps sunday was w26d2, 187.5 7x3 squats + accessories today is w26d3 bench 112.5 7x3 spoto 90 4x10 machine press 80 4x10 flys tricep press downs done
  12. maccaz 2018 prep log

    W25d3 back to aus in 3 days, keen af. Bench press 105 x 10 spoto press 87.5 4x10 machine press 80kg 4x10 cable fly 50lb/side 5x12 press down 5x12 I’ve got food poisoning or some shit from the food/water here so pretty happy to hit planned numbers
  13. maccaz 2018 prep log

    Not noticeable. Can’t really complain tho realistically got cruisy desk job and lift for optional hobby lol
  14. maccaz 2018 prep log

    w25d2 trained at 330am was rough. all good. fly home in 5 days pull down 5x10 bb row 80kg 4x10 cable row 4x10 straight arm pd 130lb 4x10 lots of curls the humidity here is fucked. the gym itself is really nice, like a high quality, brand new commercial gym. squat rack, benches., lots of accessory machines, can't complain at all
  15. maccaz 2018 prep log

    W25d1 rough session In sauna gym in png squat 187.5 6x3 ham curl 5x12 leg ext 5x12
  16. maccaz 2018 prep log

    W24d4 deadlift 200 5x3 ham curls leg extensions
  17. maccaz 2018 prep log

    W24d3 bench 112.5 5x3 Spoto 85 4x10 flys press downs
  18. maccaz 2018 prep log

    W24d2 narrow grip pull down 64kg 5x12 barbell row 70 4x12 Machine row 55kg 5x10 straight arm pulldowns 130lb 4x12 lots of curls bench tomorrow. Hopefully deadlift Tuesday then I’m flying to Papua New Guinea for work for 9 days so I’ll be trying to train at the mine camp gym. See how I go, should only need to do 1x squat, bench, dead, and accessory session while I’m there
  19. maccaz 2018 prep log

    W24d1 start of new block squat 187.5 x 9 rdl 140 3x8 leg press 200 5x20 ham curls leg extensions
  20. maccaz 2018 prep log

    Just been doing cruisy deload week. Benched on Monday, deadlifted Wednesday, did some shoulders and arms today. Squats on Saturday starting new block
  21. maccaz 2018 prep log

    Deload d1 squat 125 3x5 ham curls leg extensions
  22. maccaz 2018 prep log

    W23d4 deadlift 207.5x 6 207.5 x 7 good morning 100 3x8 leg extensions ham curls deload now
  23. maccaz 2018 prep log

    W23d3 bench 110 7x4 spoto 87.5 4x10 machine press 60 4x10, 1x20 prwss down 80lb 5x20 cable fly 50lb/side 5x12
  24. maccaz 2018 prep log

    W23d1 squat 192.5 7x4 fairly easy today rdl 140 3x8 leg press 200 4x15 ham curl 4x12 leg extension 4x15
  25. maccaz 2018 prep log

    W22d5 feeling very very beat up. One more heavy as week then very much needed deload cg bench 92.5 4x10 ohp 55 4x10 side raises face pulls curls tricep press downs